Pregnancy Week By Week (Week 3)

Week 3 Fetus

Must-ask Questions this Week (Week 3)

What are the common early symptoms of pregnancy?

It is possible to have symptoms and yet not be pregnant just as having no symptoms at all and yet be expecting. Below are the more common symptoms you can expect, and if you don't experience any of these, it doesn't mean something is wrong with your pregnancy. It just means you are one of those lucky ones to have it smooth.

Symptoms	When it occurs	The cause	Other causes
Menstrual changes
Missed period	Typically 4 weeks after the first day of your LMP, give and take a few days depending on your typical cycle length.	Rising levels of progesterone which suppresses your periods.	Jet lag, weight loss, severe illness, surgery, shock, bereavement and other forms of stress. Birth control pills can affect your periods.
Mild spotting	About 1 week after conception	It occurs when the zygote implants itself in the uterine wall. Only a small % of women experience this.	Fibroids, infections, birth control pills. It may also be indicative of any impending miscarriage.
Abdominal cramps (period-like pains in the lower abdomen and pelvis, bloating and gassiness)	Around the time your period is due.	Hormonal changes trigger this; it is very much like period pains.	PMS, constipation, irritable bowel syndrome.
Breast changes (tenderness and enlargement)	As early as a few days after conception and it does not last beyond 1 st trimester. The other change occurs as the pregnancy progresses and lasts throughout your pregnancy.	Hormonal changes. Other changes include darkening of the areola and enlargement of the tiny glands on the areola.	PMS, excessive caffeine intake, or fibrocystic breast disease.
Nausea, food aversions, cravings, heightened sense of smell.
Morning sickness(mild nausea to severe vomiting)	2-8 weeks after conception	It has been linked to high levels of progesterone and HCG. It tends to be worse in the morning when blood sugar is lowest but can happen any other time of the day.	Flu, food poisoning
Food aversion and cravings	2-8 weeks following conception.	Hormonal changes	Poor eating habits, stress or PMS.
Heightened sense of smell	2-8 weeks after conception.	Hormonal changes	Illness
Increased need to pee	2-3 weeks after conception.	Increased blood flow	UTI, uterine fibroids, excess HCG.
Constipation	2-3 weeks after conception.	Progesterone relaxes the intestinal muscles causing various degrees of constipation.	Inadequate high fiber foods or fluids.
Fall in energy level (fatigue)	Anytime during the 1 st trimester.	Progesterone which acts as a sedative and an increase in metabolic rate.	Lack of sleep, poor diet. Flu and other illness.
Changes to reproductive organs
Changes to cervix and uterus: both begin to soften; uterus takes on a purplish hue.	About 6 weeks	Detectable by doctor during pelvic examination; caused by hormonal changes.	Delayed menses.

Some Basic Pointers (Week 3)

Vegetarian diet

A well balanced diet can be nutritionally beneficial. Protein from a combination of vegetable sources such as nuts, lentils and seeds can bring about the benefits that are found in meat sources, with the added plus of being full of complex carbohydrates and fiber with none of the saturated fats. However ensure you do not suffer from any deficiency particularly in vitamins B2, B6 and B12, zinc, iron and calcium.



Energy requirements

Your metabolic rate increases making your body more energy-efficient during pregnancy. This in turn affects your calorie needs. As a pregnant woman your energy requirement is about 1940 calories per day, with an increase of 200 cal in the final trimester. Your appetite will govern and predict how much to eat. Little and often is the key: five or six small but nutrient laden meals a day are advisable to one or two large ones.

Your Nutrition (Week 3)

You must be prepared to gain weight during your pregnancy as it is necessary for your health and that of your baby. You don't have to let yourself go you only need to gain enough to meet the needs of your pregnancy. You may be eating for two, but you don't have to eat twice as much. The amount of weight you gain in your first trimester is important. If you gain a lot of weight in the first trimester, your baby may be large. If you didn't gain much during that time, you may have a lower birth-weight baby. You probably won't be able to eat all you want unless you are one of the lucky ones who don't have to deal with calories or pregnancy related discomforts. Eat nutritious foods. Avoid those with empty calories (sugar and fat laden foods.) Eat lots of fresh vegetables and fruits and avoid caffeine wherever possible.

Key Food Types during pregnancy

Proteins
These consist of amino acids - the basic builders of cells. Foods rich in protein include meat, fish, cheese and eggs

Carbohydrates
The main sources of energy; simple carb is sugar, complex carb is starch (pasta, rice, potatoes)

Fats
These are concentrated sources of energy. Some are good for health (polyunsaturated fats) while others cause more harm than good such as saturated fats.


Key nutrients Needed and Sources

Calcium
Milk, cheese, yoghurt, pulses, nuts, tofu, wholegrain

Iron
Meat, poultry, dark oily fish, pulses, seafood, fortified grains, nuts, seeds, dried fruit, green leafy vegetables

Zinc
Meat, poultry, shellfish, pulses, kiwi fruit

B vitamins (including folate)
Meat, poultry, fish, dairy products, fortified cereals, nuts, seeds, green vegetables, pulses, orange juice, bananas, avocado, wholegrain

Vitamin C
Citrus fruits, tomatoes, red peppers, strawberries, kiwi fruit, parsley